A few days ago I did my first ever clean pull up. I know it may not seem like a big thing but for me it is. Can’t do more than one but hey.. that’s better than none

You can practice wall holds. You can drill shoulder taps. You can kick up a hundred times. But if you don’t know how to fall out of a handstand, progress will always stall. This is one of the biggest milestones in handstand training. Not strength. Not balance. Not consistency. Confidence. And confidence comes from knowing you can miss safely. If your brain thinks falling = danger, it will shut everything down no matter how strong or consistent you are. Why Learning to Fall Is Non-Negotiable • It removes fear • It allows real balance attempts • It unlocks freestanding time • It stops over-reliance on the wall • It prevents panic bails (the most common cause of wrist/shoulder tweaks) You don’t “graduate” to falling later. You train it early and often. How to Practice Falling Out of a Handstand (Step by Step) 1️⃣ Quarter-Turn Cartwheel Bail (Most Important) This is your default exit. How to practice: • Kick up lightly (or start from chest-to-wall) • When you feel overbalanced, turn your hips sideways • Let one leg come down first • Follow it with a small cartwheel motion 👉 Practice this on purpose, not by accident 👉 Do it both directions (yes, both) This should feel calm, controlled, and repeatable. 2️⃣ Wall Push-Away Drill This teaches you to leave the wall before panic kicks in. How: • Start chest-to-wall • Shift weight slightly forward • Gently push away with the hands • Immediately turn and step down into the cartwheel bail Goal: Teach your brain that leaving balance is safe. 3️⃣ Down Dog Kick-Up & Twist Out Great for beginners who aren’t comfortable upside down yet. How: • Start in Down Dog • Kick up softly • As soon as balance feels off, twist the hips and step out • Think “exit early, exit smoothly” This builds early awareness, not last-second saves. 4️⃣ Cartwheels Attempts (Yes, they can be bad) Reduces height and fear. How: • Hands on floor sideways • Jump to the other side of your hands • Practice stepping or turning out

My goal is to achieve a walking handstand. Starting off with working on my handstand confidence and increasing my freestanding handstand time!

You ask your questions. I record a video answering them in detail. Then on Sunday, if you join the live call, we go even deeper together. If you cannot make it, the replay will be posted so you still get the full breakdown. Summary Of Video: 1. How to Keep Your Heels Down in a Squat Your heels lifting isn’t always an ankle-mobility problem — it can also come from tight hamstrings or hips. You need to identify the real limiter. Three practical fixes: - Progressive box/target squats - Mobility work to find the weak link - Ankle-specific mobility if needed Rule of thumb: Don't chase 12-exercise physio routines — pick 1–2 effective mobility drills and stick to them. 2. How to Structure Training When You Have Too Many Goals The big issue isn’t lack of ability — it’s trying to train everything every day, which creates anxiety and kills sustainability. Key Framework Split training into Strength Days and Skill/Movement Days. Strength Days - Focus only on strength. - 2–3 sessions/week is enough for actual progress. - Workouts should be ~30 minutes with no more than 6 exercises (supersets help). - Handstands and similar skills = optional “sprinkle” work (a few mins before or after), not required tasks. Skill/Movement Days - Lower intensity: mobility, animal movements, technique work. - 5–10 min mobility warm-ups are enough — don’t overdo it. - Handstands/headstands can go here if you want frequent practice. Weekly Structure Example - Mon: Strength - Tue: Skills/Movement - Wed: Strength - Thu: Skills/Movement - Fri: Strength - Sat: Light mobility or a favorite skill - Sun: Rest (or playful practice if you just enjoy it) 3. Dealing with Anxiety About “Missing” Skills Skill progress feels fragile, but it isn’t. You don’t need to practice every skill every day to maintain it. Why: - To improve something: ~8/10 effort. - To maintain it: ~2/10 effort. Once you reach a baseline (e.g., handstand against the wall, a basic muscle-up), maintaining it becomes easy — you don’t lose it overnight.

My first goal is to get my freestanding handstand! Been working on it for a while but the mental block is real! 🤸🤸🤸